You work your butt off day in and day out. You watch what you eat. You exercise. For some reason, the weight just stays. Its frustrating. Well, have you looked at what you’ve been drinking lately? Water is the sole, calorie-free, sugar-free, fat-free liquid beverage. It is the healthiest thing for cleaning your body and giving it hydration. According to WebMD, the average American consumes one fifth of their daily calories from beverages. Yikes! That is an alarming number! That's why your weight-loss goals have been harder to reach! You are secretly sabotaging yourself! So what are the largest calorie-laden drinks? Here are a few:

Soda. I'm sure you knew that soda is laden with not only calories, but also sugar. This makes it a double whammy in a very bad way. It destroys the hard work you have put in all day as far as counting calories. In addition, the sugar content will send your blood sugar levels sky-rocketing. High blood sugar sets you up for a whole mess of health problems, the most prominent being diabetes.

Smoothies. The great thing about smoothies, not all are created equal. When you make them yourself at home, you are able to make them healthier by using skim milk, fresh fruit and even adding protein. When you go out to get a smoothie at a restaurant, or the mall, they use whole milk or possibly cream. Further, they may use fruit syrups with added sugar. This makes the smoothie less natural, meaning less healthy. It's not worth the extra calories. So when you crave a smoothie, wait until you get home.

Fruit juice. Here also, you have options. When you choose 100% juices, you are choosing nutrients and health. This is great! What you have to watch out for here is added sugar. When you get a juice that's only 10% or so, you are actually just drinking flavored sugar water. Zero nutrients, zero health.

Energy drinks. Again, we are looking at a drink loaded with sugar and calories. Some energy drinks claim that they have minerals and vitamins. Thing is, you can get the same minerals and vitamins from low-calorie, healthy foods. When you need a little pick-me-up, try black coffee instead, its calorie-free and packed with antioxidants.

Mixed drinks. For you adults out there who enjoy a nice Pina Colada, Chocotini,or drink like it, be wary. The mixers for drinks like that are very calorie-dense and can throw off your hard work in a snap. Aim for a light beer, or liquor instead.

Now, its not to say you can 't enjoy one of your favorite drinks once in a while. When you do, just be sure to plan accordingly. If you plan your meals for the day and allow for the extra calories, you should have no problems. Some helpful information would be Skinny Sipping Slideshow: The Best and Worst Beverages for Weight Loss at WebMD.com. For more information, contact the Wayne County YMCA at (570) 253-2083 or visit us at ymcawayne.com.